Cziberéné Nohel Gizella, Hézsőné Böröcz Andrea: Teaching methods and collection of gymnastic practices
Table 7: Back strengthening exercises
| Drawing | Verbal instruction | Start commanding | Ordering, directing |
|---|---|---|---|
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Starting position: standing upright with feet apart, hands behind head 1 beat: bending the trunk forward, heap level; 2 beat: stretching the right arm forward; 3 beat: bending the left arm, the hand behind the head; 4 beat: lifting the trunk to the starting position; 5-8 beat: repeat in the opposite direction. Back into the starting position! Start the exercise! 1-2-3-4-bend, strech-7-up! …7 and relax! |
Stand upright with your feet apart, and then place your hands behind the head! Bend forward! 1! Stretch your left arm forward! 2! And back! 3! Raise your trunk into the starting position! 4! Repeat in the opposite direction! 5-6-7-8! Do the exercise! 1-2-3-4-bend, stretch -7-up! …7 and relax! |
Starting position: standing upright, feet apart, hands behind head! Take the starting position! Trunk bending forward! 1! The left arm stretched forward! 2! The left arm bent, hand behind the head! 3! Trunk up into the starting position! Now in the opposite direction! 5-6-7-8! Start the exercise! 1-2-3-4-bend, stretch -7-up! …7 and relax! |
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Starting position: standing straight, with feet apart, arms extended sideways 1 beat: bending the trunk forward; 2 beat: rotating the trunk to the left; 3 beat: rotating the trunk forward; 4 beat: raising the trunk into the starting position; 5-8 beat: repeating in the opposite direction. Jumping into the starting position! Start the exercise! 1-2-3-4-bend, rotate, back, up! … And relax! |
Jump into the standing position, feet apart, and raise your arms sideways! Bend your trunk forward! 1! Rotate your trunk to the left! 2! Back to the forward position! 3! Raise your trunk into the starting position! 4! Repeat in the opposite direction! 5-6-7-8! Start the exercise! 1-2-3-4-bend-rotate-back-up! … and relax! |
Starting position: standing straight, feet apart, arms sideways! Jump into the standing position! Bend forward! 1! Trunk rotation to the left! 2! Back to the forward position! 3! Trunk raised into the starting position! 4! Do in the opposite direction! 5-6-7-8! Start the exercise! 1-2-3-4- bend-rotate-back-up! … and relax! |
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Starting position: lying down, prone position: 1 beat: stretching the arms upward, lifting the trunk up and backward; 2 beat: putting the hands behind the head; 3 beat: lifting and stretching the arms upward 4 beat: bending the arms into the starting position; 5 beat: lifting the trunk up and backward, extending the arms sideways; 6 beat: swinging the arms diagonally backward and clapping the hands above the lower back; 7 beat: swinging the arms to the sideways position; 8 beat: stretching the trunk and bending the arms into the starting position; Down into the starting position! Start the exercise! 1-2-3-4-up-clap-back-down! … 7 and relax! |
Lie down on your stomach! Stretch your arms upward; lift your trunk up and bend backward! 1! Bend your arms and put them behind your head! 2! Stretch them upward! 3! Stretch your trunk and bend your arms into the starting position! 4! Lift and bend your trunk backward, extending your arms sideways! 5! Swing your arms diagonally backward and clap your hands above your lower back! 6! Swing your arms to the sideway position! 7! Lower your trunk to the starting position! 8! Continue the exercise! 1-2-3-4-up-claps-back-down … 7 and relax! |
Starting position: lying in a prone position! Down to the starting position! Trunk bending backward, arms stretched upward! 1! Arms bent behind the head! 2! Arms extended upward! 3! The trunk and arms back into the starting position! 4! Bending the trunk backward, arms extended sideways! 5! Swinging the arms diagonally backward, clapping the hands above the lower back! 6! Arms to the sideway position! 7! Trunk and arms return to the initial position! 8! Continue the exercise! Start! 1-2-3-4- up-claps-back-down … 7 and relax! |
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Starting position: lying prone, thighs on the box in front of the wall bars, feet between the bars, hands behind the head. The task: lifting the trunk to the horizontal position, holding it for 1 minute! Get down into the starting position! Start the exercise! 15 seconds have passed, only 30 seconds left … 5-4-3-2- and stop! |
Lie down with your thighs on the box; put your feet in between the bars of the wall bar! Lift your trunk up to the horizontal position and hold it for 1 minute! …10 … 20 … 30 … 40 … 50 … 9-8-7-6-5-4-3-2- and stop! | Starting position: your thighs on the box in front of the wall bar, hands behind your head, feet placed between the bars. Get down to the starting position! Trunk lifted to the horizontal position, hold it for 1 minute! Start the exercise! 15 seconds have passed, only 30 seconds left … 5-4-3-2- and stop! |